Science-Backed: 5 Small Lifestyle Tweaks for a Healthier Heart

Thursday - 24/07/2025 06:22

In the era of complex wellness trends, it is often the simplest tasks that have a more profound effect. We have seen costly pills and remedies having brutal repercussions on our body, and we have seen what heavy and muscle-intensive workouts do to our body, especially our heart. Now is the time to switch back to the basics, before it gets too late.According to Dr. Vassily Eliopoulo, Co-founder and Chief Medical Officer at Longevity Health and a Cornell-trained longevity specialist, says that “heart disease doesn’t just happen overnight. It builds slowly, through daily choices. And that means it can also be prevented the same way”.His practical, no-fluff tips that are rooted in functional medicine cut through the noise from what truly works. Let us take a look at his expert opinion and the tips shared by him one by one.

In a world saturated with complex wellness advice, the most impactful changes are often the simplest. Forget expensive pills and intense workouts that can strain your body, especially your heart. It's time to revisit the fundamentals.

Dr. Vassily Eliopoulos, Co-founder and Chief Medical Officer at Longevity Health, emphasizes that heart disease develops gradually through daily choices. This also means it can be prevented through consistent, small actions. These straightforward tips, rooted in functional medicine, offer a practical approach to heart health.

Doctor explaining simple habits for heart health

1. Walk After Meals

Even a short, 10-minute walk after each meal can significantly lower blood sugar spikes. These brief walks aid digestion, improve insulin sensitivity, and support metabolic wellness. It's an easy-to-implement habit that can fit into even the busiest schedules, and it's a much better alternative than immediately collapsing on the couch after eating.

2. Prioritize Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain function, heart health, and reducing inflammation. Incorporating foods rich in Omega-3s, such as fatty fish (salmon, sardines), flaxseeds, and walnuts, or taking a high-quality omega-3 supplement, can help prevent chronic diseases and support cognitive function as you age. This dietary adjustment offers significant long-term benefits.

3. Prioritize Sleep

Quality sleep is essential. Sleep deprivation can weaken the immune system, contribute to weight gain, cause mental fog, and increase the risk of disease. Aim for 7–9 hours of uninterrupted, deep sleep each night, and prioritize sleep as much as you would your diet or exercise routine.

4. Avoid Plastic Containers

Plastics, particularly those used for food and drink storage, can release hormone-disrupting chemicals like BPA and phthalates. Over time, exposure to these chemicals has been linked to fertility issues, metabolic problems, and even cancer. Using glass or stainless-steel containers is a simple but effective way to reduce your exposure to toxins.

Glass containers as alternative to plastic

5. Monitor Lipid Markers

While many focus on weight or BMI, blood tests provide more detailed health information. Regularly monitoring LDL cholesterol, high-sensitivity CRP (C-reactive protein), and fasting insulin levels can offer a more accurate picture of your cardiovascular and metabolic health. Knowledge is key to prevention, and these tests can identify potential problems years before symptoms appear.